Fox River Strength and Conditioning – CrossFit


Lower Complex (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows
Between warm-up sets perform 10 Glute Bridges to activate the glutes.


Sumo Deadlift (Build to a 1RM)


Metcon (AMRAP – Reps)

8-10 Rounds of:

40 Yard Sledpush (moderate weight) Rest 90s-2:00.

*Score = total # sets of completed

Extra Credit

Straight Leg Raises (3 x 8-10 r60)

Categories: WOD

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